Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Aug 31, 2019:

activity

time

miles

running

15:20:50

118.55

(7:46)

190.78

(4:50)

1537

orienteering

11:27:57

58.24

(11:49)

93.73

(7:20)

2668

128 /

144c

88%

Strength

2:00:00

Total

28:48:47

176.79

284.51

4205

128 /

144c

88%

averages - sleep:12

2:28

0:00

» now

Saturday Aug 31, 2019 #

7 PM

running 43:54 [2] 8.78 km (5:00 / km) +78m 4:47 / km
shoes: Adidas Adizero Adios Orange

Easy pace run in the evening sun
Legs felt a bit stff after two hard sessions on the previous days but stretching will do miracles.

Friday Aug 30, 2019 #

6 PM

running warm up/down 19:45 [2] 4.23 km (4:40 / km) +12m 4:36 / km
shoes: Adidas Adizero Adios Orange

7 PM

running tempo 14:59 [4] 4.2 km (3:34 / km) +21m 3:29 / km
shoes: Adidas Adizero Adios Orange

15min tempo at 3'45/k but last 1k at 3'10/k for a segment.

running warm up/down 16:54 [2] 3.53 km (4:47 / km) +9m 4:44 / km
shoes: Adidas Adizero Adios Orange

running 10:00 [2] 1.3 km (7:42 / km)
shoes: Adidas Adizero Adios Orange

Drills + 4 x strides(rolling downhill)

Thursday Aug 29, 2019 #

4 PM

running warm up/down 23:29 [2] 5.04 km (4:40 / km) +33m 4:31 / km
shoes: Adidas Adizero Adios Orange

running intervals 24:35 [5] 6.29 km (3:54 / km) +51m 3:45 / km
shoes: Adidas Adizero Adios Orange

2x4x500m/1min + 3.30min between sets

1.42/1.49/1.44/1.41
1.39/1.49/1.34/1.39

I know I should maybe do more in terrain for the forest races this fall but I want to start training for WOC already!!

5 PM

running warm up/down 15:58 [3] 3.42 km (4:40 / km) +33m 4:27 / km
shoes: Adidas Adizero Adios Orange

Wednesday Aug 28, 2019 #

11 AM

running long 1:34:14 [2] 19.4 km (4:51 / km) +99m 4:44 / km
shoes: Adidas Adizero Adios Orange

A warm and sunny day in Helsinki, wonderful!

5 PM

orienteering 53:51 [3] 8.28 km (6:30 / km) +195m 5:49 / km
shoes: Adidas Terrex Agravic 355 grey

Tuesday Aug 27, 2019 #

8 PM

running 32:13 [2] 6.23 km (5:10 / km)
shoes: Adidas Adizero Boost 2.0 viole

Strength (Core) 25:00 [1]

Monday Aug 26, 2019 #

9 PM

running 48:31 [2] 10.29 km (4:43 / km) +93m 4:31 / km
shoes: Adidas Adizero Boost 2.0 viole

Saturday Aug 24, 2019 #

6 PM

running 52:02 [3] 11.52 km (4:31 / km) +100m 4:20 / km
shoes: Adidas Adizero Adios Orange

Solid fun run until got home and realized everybody had left to the summer house and I didn't have a key to get in...

7 PM

running 25:00 [2] 5.2 km (4:48 / km)
shoes: Adidas Adizero Adios Orange

Running to my cousin's house to get a key. In the rush forgot to start my watch for this but time and distance as estimated

Thursday Aug 22, 2019 #

6 PM

running 1:12:28 [2] 16.12 km (4:30 / km) +102m 4:21 / km
slept:12.0 shoes: Adidas Adizero Adios Orange

Slept a solid 12 hours last night, seriously needed the rest

Wednesday Aug 21, 2019 #

Note
(rest day)

rest number 2, tomorrow should be ready to go

Tuesday Aug 20, 2019 #

Note
(rest day)

Long due rest for today and maybe tomorrow too

Monday Aug 19, 2019 #

7 PM

running race 2:15 [4] 0.8 km (2:49 / km)
shoes: Adidas middle distance spikes

Decathlon half serious with the club guys. We've done this 4 years in a row now! Did everything pretty easily mostly because I was so tired and not able to produce too much energy or movement. 200m was impossible to move any faster than 27 which is soooo slow. Tried hard on the 800m but couldn't do a change in the pace for the last 200m so ended up with 2:15

C • Amazing! 2

Sunday Aug 18, 2019 #

3 PM

running 1:16:45 [3] 15.77 km (4:52 / km) +112m 4:42 / km
shoes: Adidas Adizero Prime LTD

WOC hangover(after sitting in the car for 8hours since 5am with less than 2 hours of sleep) run in Stockholm with Axel before taking the ferry back to Finland. He wanted to go for 21k so I turned back earlier. Legs felt surprisingly fresh but stomach is still all messed up from the tight schedule last night after the relay...

Saturday Aug 17, 2019 #

6 PM

running warm up/down 14:54 [2] 2.84 km (5:15 / km) +21m 5:04 / km
shoes: Adidas Terrex Agravic (blue be

7 PM

orienteering race 39:08 [5] *** 6.79 km (5:46 / km) +138m 5:14 / km
spiked:14/16c shoes: Adidas Terrex Agravic (blue be

WOC Relay 2nd leg, 7min behind Olav

Started of well catching up the pack in front and kept going with them until arena passage. Dropped a bit behind right after that and took a different route choice on the long leg. After that I went alone but did pretty well considering how tired and out of energy I felt. Still had something to kick at the end and managed to recrown myself on the finish chute segment ;)

Strava segment:https://www.strava.com/segments/21496374?filter=ov...

GPS:https://tractrac.s3.eu-central-1.amazonaws.com/vie...

Splits:http://obasen.orientering.se/winsplits/online/sv/d...

running warm up/down 10:36 [3] 2.43 km (4:22 / km)
shoes: Adidas Terrex Agravic (blue be

Friday Aug 16, 2019 #

3 PM

running warm up/down 9:15 [2] 1.38 km (6:42 / km)
shoes: Adidas Terrex Agravic 355 grey

4 PM

orienteering race 42:29 [5] *** 6.99 km (6:05 / km) +232m 5:13 / km
spiked:22/23c shoes: Adidas Terrex Agravic 355 grey

WOC Middle Final, 37TH PLACE!

In control from the beginning even if it felt slow at first. I could keep my pace at the same until the arena passage. Thats where I started feeling really tired but somehow I managed to be faster on the last loop than most of the others. Very happy with this race, felt similar than at NAOC last year on the middle. Excited to see what I can do in two years!!

Results:https://eventor.orienteering.org/Documents/Event/3...

GPS:https://tractrac.s3.eu-central-1.amazonaws.com/vie...

C • Yeah! 8

running warm up/down 6:24 [2] 1.21 km (5:17 / km)
shoes: Adidas Adizero Prime LTD

Thursday Aug 15, 2019 #

9 AM

running 27:42 [2] 5.53 km (5:01 / km) +54m 4:47 / km
shoes: Adidas Adizero Prime LTD

Tuesday Aug 13, 2019 #

Event: WOC 2019 - Norway

10 AM

running warm up/down 15:51 [2] 2.72 km (5:50 / km) +55m 5:18 / km
shoes: Adidas Terrex Agravic 355 grey

11 AM

orienteering race 30:25 [5] *** 4.67 km (6:31 / km) +180m 5:28 / km
spiked:11/14c shoes: Adidas Terrex Agravic 355 grey

WOC 2019 Middle Quali
Well prepared and fit to race, I felt confident in the quarantine.
But when I started warming uo I felt like I wanted to throw up. Just before the start we agreed with Erin that it was just me getting excited for the race.
Start-1 I couldn't understand the area around the control and the way it was mapped(felt different from the way they mapped the model). Went to all the other controls around first... After that I think I zeroed out well because 2-almost7 was really good flow with precise navigation. Going to seven I was perfectly on the line coming to the control but didn't trust myself enough to keep going, turned a bit to the left where I saw others punching thinking it was my control, was not... Then to 8 I thought I was on the line going down to the big cliff next to the control but instead I turned down left too early to the previous cliffs and paralelled it to the control area... That was a mess to figure out and so much time spent for such a stupid thing. Going to 9 I took a bad route choice going down and up on the steep hillside and lost some time just walking uphill because my stomach still felt so bad, almost puked there... Luckily after 9 Gustav Bergman came from behind, I could keep up with him and maybe still give the last fight for the final even after all the messing up. Orienteered well at the end and found some speed for the last controls. Even got on the finish chute at the same time as Emma so interesting to see if we got a picture together ;)

All in all a total f*** up to what I was expecting. But still made the final after being the best American. Not sure how I feel about the IOF's decision to hand out those extra spots but still very happy for the final and ready to go full send on Friday!

Results: https://eventor.orienteering.org/Documents/Event/3...
GPS: https://www.tractrac.com/viewer/index.php?target=h...

C • Sounds frustrating. 1

running warm up/down 4:45 [2] 0.71 km (6:41 / km)
shoes: Adidas Terrex Agravic 355 grey

angry cool down

5 PM

running 37:40 [3] 8.89 km (4:14 / km) +146m 3:55 / km
shoes: Adidas Boston 6 Aktiv

Pushing off some steam around Sarpsborg.

Now two solid days of rest

MIddleQ - Men 1 - Splits

Monday Aug 12, 2019 #

11 AM

orienteering 30:23 [3] 3.77 km (8:04 / km) +119m 6:58 / km
spiked:13/14c shoes: Adidas Terrex Agravic 355 grey

Model event at Rudskogen with Emma. Very wet and a lot of slow trails from all the runners. Tomorrow is gonna be interesting to start in the late block...
But SO excited that it starts already tomorrow!!!!

C • Good luck! 3

Sunday Aug 11, 2019 #

11 AM

running warm up/down 14:58 [2] 3.02 km (4:57 / km) +25m 4:46 / km
shoes: Adidas Adizero Prime LTD

12 PM

orienteering race 31:50 [5] *** 6.24 km (5:06 / km) +195m 4:25 / km
spiked:14/16c shoes: Adidas Terrex Agravic (blue be

Ran Night Hawk with my club guys as a preparation for WOC. Had the 7th leg and did a very solid run. I kept rolling down the hills but only pushing at 95% to save that extra 5% for WOC. I was running most of it together with Halden SK's guy and normally its me struggling to stay with Norwegians but this time he had a hard time keeping up with me! I think the 2weeks of training here was worth it ;)

Feeling really confident for Tuesday, lets see how it goes...

GPS: http://www.tulospalvelu.fi/gps/2019-08-11_NH_H7/?v...

running warm up/down 9:41 [2] 1.89 km (5:07 / km)
shoes: Adidas Adizero Prime LTD

Saturday Aug 10, 2019 #

Event: Night Hawk

11 AM

running 30:30 [2] 5.97 km (5:07 / km) +61m 4:52 / km
shoes: Adidas Adizero Prime LTD

Friday Aug 9, 2019 #

4 PM

running 34:54 [2] 7.49 km (4:40 / km) +81m 4:25 / km
shoes: Adidas Adizero Prime LTD

Oslo intro

Thursday Aug 8, 2019 #

11 AM

orienteering 1:04:09 [2] 8.63 km (7:26 / km) +171m 6:46 / km
spiked:23/26c shoes: Adidas Terrex Agravic 355 grey

Wednesday Aug 7, 2019 #

11 AM

orienteering 1:07:44 [3] *** 9.69 km (6:59 / km) +247m 6:12 / km
spiked:12/13c shoes: Adidas Terrex Agravic (blue be

5 PM

Strength (Core) 30:00 [1]

running 30:22 [2] 6.54 km (4:39 / km) +123m 4:15 / km
shoes: Adidas Boston 6 Aktiv

Tuesday Aug 6, 2019 #

6 PM

Strength (Core) 20:00 [2]

Easier day with touristing in Skjaerhalden

Monday Aug 5, 2019 #

10 AM

running warm up/down 11:18 [2] 1.78 km (6:21 / km)
shoes: Adidas Terrex Agravic 355 grey

orienteering intervals 47:43 [4] 6.54 km (7:18 / km) +216m 6:16 / km
spiked:13/15c shoes: Adidas Terrex Agravic 355 grey

Relay training in two sections:
1. 4.11km 27:37
5min rest
2. 2.39km 15:05

11 AM

running warm up/down 7:35 [3] 1.37 km (5:32 / km)
shoes: Adidas Terrex Agravic 355 grey

Cool down interrupted by Jan Erik who yelled "go around on the road, Emma has twisted her ankle" Good cool down carrying her with Jan Erik, got her back safely!

Sunday Aug 4, 2019 #

10 AM

orienteering 1:08:37 [2] 7.17 km (9:34 / km) +252m 8:08 / km
shoes: Adidas Terrex Agravic 355 grey

First rainy day here in Norway, got some good longer legs in but still kept the pace slow to have enough speed for tomorrow's relay training

4 PM

orienteering 42:34 [2] 4.24 km (10:02 / km) +90m 9:05 / km
shoes: Adidas Terrex Agravic 355 grey

Map walk/easy run with Emma. Focus on 'staying true to the bearing', worked out well most of the time except when there was a big cliff :D
Starting to feel a bit tired. Also, my lower stomach is acting up again, almost a year from last time..

Saturday Aug 3, 2019 #

10 AM

running warm up/down 10:57 [2] 1.8 km (6:05 / km) +39m 5:29 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering intervals 1:06:40 [3] 7.35 km (9:04 / km) +145m 8:15 / km
shoes: Adidas Terrex Agravic 355 grey

O intervals:
2x1km treshold
3x1km race pace
1x1km treshold

11 AM

running warm up/down 6:25 [2] 1.2 km (5:21 / km)
shoes: Adidas Terrex Agravic 355 grey

C • training! 2

Friday Aug 2, 2019 #

12 PM

orienteering 1:01:39 [3] 7.49 km (8:14 / km) +224m 7:10 / km
shoes: Adidas Terrex Agravic 355 grey

6 PM

running 31:19 [2] 6.29 km (4:59 / km) +116m 4:34 / km
shoes: Adidas Boston 6 Aktiv

Another segment just next to Martin's summer house
Segment: https://www.strava.com/segments/4607741?filter=ove...

Thursday Aug 1, 2019 #

4 PM

running warm up/down 20:46 [2] 3.6 km (5:46 / km) +60m 5:19 / km
shoes: Adidas Terrex Agravic 355 grey

5 PM

orienteering race 18:45 [5] 2.83 km (6:38 / km) +150m 5:14 / km
spiked:6/7c shoes: Adidas Terrex Agravic 355 grey

Swiss team organised a "small" relay simulation with around 60 people. The training was in two parts, with a mass start at the first and chase start for the second.
Good start for this one, first 4 controls with the top guys. Then got a bit tired and slowed down a bit. Orienteering was good, physical side still missing.

orienteering race 22:00 [5] 3.05 km (7:13 / km) +114m 6:05 / km
shoes: Adidas Terrex Agravic 355 grey

This one was harder cause I started with just Morten and Albin Ridefelt. I still navigated well but couldn't keep the speed up. After two controls the group caught up to me and I went with them for a while. Crossing a big marsh I see Magne Dähli going across a bit from the right, he just flew past us and was on the otherside so much ahead of us, I don't know how he does it! After that it was just me trying to hang on to the top guys. Fun navigationally but VERY tired physically.
GPS: https://events.loggator.com/GuttersrodMEN

running warm up/down 11:56 [2] 2.0 km (5:58 / km) +13m 5:47 / km
shoes: Adidas Terrex Agravic 355 grey

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